vagus nerve exercises
Discover the Power of Your Nervous System — One Breath at a Time
Welcome to the beginning of your nervous system healing journey through Polyvagal Inspired Yoga, rooted in the teachings of Dr. Arielle Schwartz’s Applied Polyvagal Theory in Yoga for Trauma Recovery. This free 13-minute video is your gentle, accessible introduction to vagus nerve stimulation and embodied nervous system regulation in a trauma-informed framework.
In just a few minutes a day, you’ll experience how simple movement, breath, and presence can support your emotional wellbeing, enhance your resilience, and bring greater ease into your body and mind — all from the comfort of your own home.
This practice is part of a carefully curated journey through The Amuart Project’s online offerings:
Step 1: Begin with this free 13-minute Vagus Nerve Exercise video by signing up to get access at the bottom of this page. (Upgrade coming soon)
Step 2: Deepen your experience with our Vagus Nerve Reset, a 3-day mini course with three 30-minute sessions. (Coming Soon)
Step 3: Continue your transformation in the signature 6-week Nervous System Regulation & Polyvagal Inspired Yoga Course. (Coming Soon)
As part of our growing healing community, you’ll also gain access to:
A private podcast feed (coming soon)
Polyvagal Inspired Yoga Spotify playlists
Special invites to live online and in-person workshops and offers
Top book recommendations, resources, and complementary therapies
A supportive members area filled with like-minded individuals walking this path with you
Start here. Move gently. Breathe deeply. You don’t need to fix yourself — you just need to come home to your body.
What you’ll get
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Gentle Nervous System Reset – Simple yet powerful techniques to bring your body into a state of regulation and ease.
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Polyvagal Inspired Yoga – Movements and breathwork designed to stimulate the vagus nerve and support nervous system balance.
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Stress & Anxiety Relief – Practices that help shift you from fight-or-flight to a state of calm and safety.
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Chakra & Vagus Nerve Connection – Insights into how energy centers influence your nervous system and overall well-being.
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Beginner-Friendly & Accessible – No prior experience needed—just a space to move and breathe.
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Immediate, On-Demand Access – Watch anytime, anywhere to support your daily nervous system care.
what’s inside
pandiculation
A natural stretching and contracting movement (like a yawn or a cat stretching) that helps reset muscle tone and send signals of relaxation to the nervous system, supporting vagus nerve activation.
self havening
A gentle self-soothing touch technique that involves stroking the arms, face, or hands to create delta waves in the brain, promoting safety, reducing stress, and enhancing vagus nerve regulation.
concha & tragus
Massaging or applying gentle pressure to the concha (inner ear hollow) and tragus (small cartilage flap) stimulates the auricular branch of the vagus nerve, helping to activate the parasympathetic nervous system for relaxation and calm.
Limited Enrollment
Limited Enrollment
Enjoy this 13 minute Vagus Nerve Exercises practice which serves as the perfect introduction to Polyvagal Inspired Yoga. Full 6 Week Course coming November 2025.
✺ Frequently asked questions ✺
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The vagus nerve is the longest cranial nerve in your body and plays a major role in regulating your nervous system. Stimulating it through gentle exercises can help reduce stress, anxiety, and support emotional balance.
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Absolutely. This 13-minute practice is beginner-friendly and designed for all bodies. You don’t need any prior yoga or nervous system knowledge to get started.
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No equipment is needed—just a quiet space, a comfortable chair or mat, and a willingness to explore a new way to connect with your body.
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You can repeat the routine daily, or whenever you’re feeling overwhelmed, anxious, or dysregulated. It’s designed to fit easily into your schedule without pressure.
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This sequence is specifically grounded in Polyvagal Theory—a science-backed approach to regulating the nervous system. It goes beyond generic breathwork by targeting vagal tone and co-regulation.
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Once you enter your email, you'll get immediate access to the 13-minute video. You’ll also receive supportive follow-up emails from The Amuart Project, with guidance and optional next steps for deepening your nervous system healing journey.